July 1, 2011
You have 10 Minutes to Perform 10 lifts to find your 1 Rep Max Back Squat.
THEN
10-8-6-4-2 reps of:
Thrusters (70% of your bodyweight)
Chest to Bar Pullups
Burpees
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June 2011
Thursday
June 30, 2011
"Fight Gone Bad"
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Row for total calories
Wall Ball (20/14) 10 ft Target
Sumo-Deadlift-High-Pull (75/55)
Box Jump (20/16)
Push Press (75/55)
A few of our trainers showing off their survival skills as they wade through rain water in an underground tunnel in Chicago.
Wednesday
June 29, 2011
On the minute every minute for 10 Minutes perform two deadlifts at 85% of your 1RM
Then
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Note: This WOD is a Hero. A Hero is a WOD named for a Service Member, LE Officer and/or First Responder who died in the line of duty. When performing a Hero workout: You are not to cheat, you are not to cut corners, and you are not to whine. As with all WODs, you are allowed to modify/scale as necessary.
June 27th, 2011
MONDAY
One Squat Clean on the minute every minute for 15 minutes.
80% of 1RM
then:
BENCHMARK
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
June 26th, 2011
SUNDAY
OPEN GYM
2:00-4:00
June 25th, 2011
SATURDAY
50 Double Unders
25 Ground to Overhead (95/65)
40 Dubs
20 GTO
30 Dubs
15 GTO
20 Dubs
10 GTO
10 Dubs
5 GTO
June 24th, 2011
FRIDAY
4 Rounds for time:
15 Kettle Bell Swings (70/55)
100 Meter Sled Drag (90/50)
10 Deadlifts (275/185)
June 23rd, 2011
THURSDAY
AMRAP 20 Minutes
30 Sit Ups
20 Overhead Walking Lunges (45/25)
10 DB Squat Clean & Jerks (40/25)
June 22nd , 2011
WEDNESDAY
Affiliate event 3 from 2010 South Central Regionals - Row
As a team, max distance row in 24 minutes.
Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance. There will be a continuously running clock
Teams of 4 Athletes. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up. There is a 5 burpee penalty if the rower handle is not put back in holder during transitions.
Which SKY team will row the most meters? Post total meters rowed to comments.
